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What are you training today? 2.0

Woke up stupid early this morning and couldn't go back to sleep so hit the 24-hour Planet Fitness as my normal gym opens at 6am on Sunday. Got a damn good pull workout in w/ some high volume.

Single Arm Pulldowns
Seated Lat Bar Rows
Seated CG Rows
DIY Rows
Med Grip Pulldowns
Chest Supported single arm machine which was cool
Pullovers
Preachers
Bayesian reg and hammer curls
Inc Biceps Machine which was bomb.
 
Nothing like a quad session to start the day off right! 4 assisted reps on leg press set today, actually had an amazing spot for once. Can’t complain!
 
Legs A

HS Single Leg Curl
Hack Squats
Hip Press
Leg Ext
Adductors
Donkey Calves

Usually do a high carb day for legs but decided to push it to tomorrow’s back day.
 
Had back this morning. Been really loving ending my sets with some weighted stretching on lat pulldowns as well as cable rows.
 
Push B

Rev Mach Lateral Raises
Rear Delt Pec Deck
Inc Press
Dec Press
Cable Fly
Triceps Ext Machine
Dips
 
Upper A

Fasting Weight: 219.6

Very good day in the gym. Everything felt good. I really like the increased volume of the new routine I recently started. Went up on either reps or weights OR both. With the exception of the Machine Lateral Raises. I dropped 10 pounds and went for a more controlled and very slow eccentric to get the most stretch and time under tension as possible. Coach bumped carbs this week and weight is dropping some. I won't argue with that. But I also think this may be due tot he much improved sleep I have been having the last couple of weeks and that my body is working more efficiently and probably less cortisol sikes and fluid retention. Either way, I will take it. 😁


Machine Lateral Raises
1x11x120
1x11x120
1x10x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x10x100 per side
1x9x100 per side

DB Overhead Shoulder Press
1x12x50
1x11x50
1x9x50

Machine Fly’s
1x12x180
1x12x180

HS ISO Single Arm Lat Pulldown
Neutral Grip/Elbows
1x11x135
1x10x135

Seated Cable Rows
Close Grip/Elbows Tight
1x10x214
1x10x214

Seated Cable Lat Bar Row
Pronated Grip/Elbows Wide
1x11x192
1x10x192

Preacher Curls
1x12x85
1x11x85
1x10x85
1x10x85

BB Close Grip Bench Press
1x14x140
1x13x140
1x12x140
1x10x140

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 133 bpm
 
Meetketchup said:
The BEST IMO.

I stand instead of sitting, leaning forward. to get that sick stretch on the long head. You can use a lot of weight this way too.
Click to expand...
Exactly how I do it as well! Position those elbows right and it’s a deep stretch for sure
 
@Meetketchup did those leaning tricep extensions during delts and arms today.

Forgot how damn hard it is to get out of position after the set cause your tris are so fried it’s hard to push off back standing 😂 😅
 
Legs A

HS Single Leg Curls
Hack Squats
Hip Leg Press
Leg Ext
Adductors
Donkey Calves

Hobbled out of that bitch this morning.
 
Push B
A1: High incline db fly x 2
B1: Smith reverse grip bench x 3
C1: Db decline fly x 2
D1: Dip x 2
E1: Db rear delt lateral x 3
F1: SA cable pushdown x 3
 

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Legs B & Accessory

Seated DB Laterals
Seated Leg Curls
DB SLDL
Bulgarian Split Squats
Adductors
Leg Ext FST7
Press Calves
Abs
 
Chest this morning done 💪

Some low to high flies today, hadn’t done them in a while and forgot how great the squeeze is on them!
 
FearsomeCOR said:
Always a great finisher on a leg day. What rep scheme and rest period do you like?

For extensions I find myself enjoying 7x30 45-60 second rest typically
Click to expand...
7 Sets w/ 15 seconds rest between sets. Usually start with a weight that lands me around 15 reps.

I also like starting the session off with them occasionally if I'm super tight.
 
Meetketchup said:
7 Sets w/ 15 seconds rest between sets. Usually start with a weight that lands me around 15 reps.

I also like starting the session off with them occasionally if I'm super tight.
Click to expand...
15s rest sounds absolutely fucked

So obviously, I’ll have to try it this weekend 😂
 
FearsomeCOR said:
15s rest sounds absolutely fucked

So obviously, I’ll have to try it this weekend 😂
Click to expand...
Ahhh yes, I am familiar with this intensifier. It will absolutely roast you. Especially with that long pause int he stretched position and a SLOW eccentric. 🔥🔥🔥
 
Meetketchup said:
Usually do a high carb day for legs but decided to push it to tomorrow’s back day.
Click to expand...
Do you primarily do high carb day on heavy lift day, like legs, or do you maintain a higher carb ratio on all lift days and add even more carbs on what you call your “high carb” day??

Just switching some things up here and there with macros and was curious.
 
BBSQ5 said:
Do you primarily do high carb day on heavy lift day, like legs, or do you maintain a higher carb ratio on all lift days and add even more carbs on what you call your “high carb” day??

Just switching some things up here and there with macros and was curious.
Click to expand...
Yes, in the off-season when carb cycling I will do high carb days on my 2 leg days or on a day I want to bring a certain body part up.
 
Meetketchup said:
You do all your chest work first, then back? Or superset them?

Doing them in one work out is awesome but found it would give me such a pump it would limit my range of motion like if I do biceps and triceps in the same workout.
Click to expand...
I have a coach. Didn’t ask for your opinion. Thanks.
 

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